Kids bedtime.

The Canadian 24-Hour Movement Guidelines recommend 11 to 14 hours of sleep for ages 1 to 2 (naps included), 10 to 13 hours for ages 3 to 4, 9 to 11 hours for ages 5 to 13 and 8 to 10 hours for ages 14 to 17. Count back from the wake-up time to find the bedtime window.

Not medical advice. This is arithmetic on published ranges, not a sleep plan. Children vary; if your child is unusually sleepy, struggles to sleep or snores heavily, ask your doctor or public health nurse.

Worked example

Child aged 5 to 13 who wakes at 7:00 AM and takes about 15 minutes to fall asleep. Recommended sleep is 9 to 11 hours, so they should be asleep between 8:00 PM and 10:00 PM. Allowing 15 minutes to fall asleep, that means being in bed between 7:45 PM and 9:45 PM. A 3 to 4 year old who wakes at 6:30 AM and naps 1.5 hours needs 8.5 to 11.5 hours at night, so should be asleep between 7:00 PM and 10:00 PM.

How it works

Total recommended sleep for the age group is minimum and maximum hours. Any nap you enter is subtracted to give the night-time range. Falling-asleep time is counted back from the earliest and latest asleep times to give the in-bed times. Times past midnight roll over correctly. Babies under 1 year have separate, longer ranges and are not covered here.

Sources

Canadian 24-Hour Movement Guidelines for the Early Years (0-4 years): An Integration of Physical Activity, Sedentary Behaviour, and Sleep, CSEP, for 1 to 2 years (11 to 14 hours including naps) and 3 to 4 years (10 to 13 hours, which may include a nap). Canadian 24-Hour Movement Guidelines for Children and Youth (5-17 years): An Integration of Physical Activity, Sedentary Behaviour, and Sleep, CSEP, for 5 to 13 years (9 to 11 hours) and 14 to 17 years (8 to 10 hours). Both guidelines recommend consistent bedtimes and wake-up times. Both pages opened 2026-10-08. The nap input and the minutes-to-fall-asleep input are your own numbers, not published figures.

FAQ

How much sleep does a child need?

The Canadian 24-Hour Movement Guidelines say 11 to 14 hours for ages 1 to 2 including naps, 10 to 13 hours for ages 3 to 4, 9 to 11 hours for ages 5 to 13 and 8 to 10 hours for ages 14 to 17.

What time should a 7-year-old go to bed if they wake at 6:30 AM?

With 9 to 11 hours recommended for ages 5 to 13, they should be asleep between 7:30 PM and 9:30 PM. With 15 minutes to fall asleep, in bed between 7:15 PM and 9:15 PM.

Do naps count toward the total?

For ages 1 to 2 the guideline range includes naps, and for ages 3 to 4 it may include a nap. Enter the nap hours and this calculator takes them off the night total.

What about babies under 1 year?

The guidelines give 14 to 17 hours for 0 to 3 months and 12 to 16 hours for 4 to 11 months, including naps. Bedtime is less fixed at that age, so this calculator starts at age 1.

Why does the guideline mention consistent times?

Both the early-years and the children-and-youth guidelines recommend consistent bedtimes and wake-up times, so the window is more useful if you keep it the same most days.

Is this medical advice?

No. It applies published recommended ranges to your wake-up time. Talk to your doctor about any sleep problem.